Thursday, February 22, 2018
Strength: Superset!! Bench Press 4 x 4 (Across) Barbell Row 4 x 6 (Across) Conditioning: Tabata: Plate Ground to Overhead 45/25, Fx:25/15 Abmat Situps OH... Read More
Wednesday, February 21, 2018
Strength: Front Squat: 10-8-6-4-2 (ascending) *Rest as needed “Beginner” 5 x 5 (Across) Conditioning: AMRAP 15: 8 Box Jumps (32/26) (Fx: 24/20) 6 Deadlifts (315/220)... Read More
Tuesday, February 20, 2018
Having pain/tightness?!? Dr. Josh from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. First come, first served basis for... Read More
Monday, February 19, 2018
BCF, Here I sit this Sunday afternoon, feeling blessed beyond measure. Just over six years ago, BCF hosted our first WOD (“Fran”). It was... Read More
Sunday, February 18, 2018
Yoga with Liz at 10:00AM!!!! Strength: Clean: Every :90 for 15:00 Perform 1 Power Clean + 1 Hang Power Clean *Increase Weight every set “Beginner”... Read More
Saturday, February 17, 2018
Strength: Deadlift Establish a 1 Rep Max “Beginners” Establish a 5 Rep Max Conditioning: For time: 600 Meter MB Run 20/14 21 Burpees 18... Read More
Friday, February 16, 2018
Conditioning: Open WOD: 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 95/65, Scaled:65/45 10 chest-to-bar... Read More
Thursday, February 15, 2018
Strength: Snatch: Every :90 for 15:00 Perform 1 Hang Snatch + 1 Overhead Squat *Increase Weight every set “Beginner” Every :90 for 15:00 Perform 2... Read More
Wednesday, February 14, 2018
Conditioning: Valentines Day Partner WoD In teams of one guy and one girl, for time: Row 1000m 50 overhead walking KB lunges, 24/16 50 kettlebell... Read More
Tuesday, February 13, 2018
Conditioning: “Grace” For Time 30 Clean and Jerks 135/95 (Power Clean) Fx: Grace 30 Clean and Jerks 115/80 (Power Clean) *12:00 Cap *Last... Read More